Spinach Soup with Garlic recipe makes 480 ml, serves 2 with 240 ml per serving.

126 calories for 1 serving of Spinach Soup with Garlic, Cholesterol 0 mg, Carbohydrates 11.7g, Protein 5g, Fat 6.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach Soup with Garlic.

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Spinach garlic soup is a simple, quick, and affordable Indian soup. Learn how to make palak lehsun soup for weight loss.

Spinach soup with garlic is a delicious and nutritious dish that combines the earthy flavors of spinach with the aromatic and pungent taste of garlic.

To make spinach soup with garlic heat the oil in a non-stick pan, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.Add the spinach and cook on a medium flame for 2 minutes.

Add 1 cup of cold water and purée the mixture in a blender to a coarse texture. Pour the purée back to the pan.Take milk and mix with with cornflour. Add the cornflour-milk mixture, salt and pepper and bring to a boil. Serve spinach garlic soup hot with toasted whole wheat bread.

Main ingredients of spinach garlic soup.

Spinach. Spinach has a mild, slightly sweet flavor. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. 

Garlic has a strong, savory flavor that complements the other flavors in spinach soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. 

This healthy and satisfying spinach garlic soup has only 126 calories, making it perfect for anyone on a weight loss journey.

Explore our variety of other spinach soups. cream of spinach soup and low calorie spinach soup.

Pro tips for spinach garlic soup. 1. Milk can help to make a soup more creamy and smooth. 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. 2. Consider using olive oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. 3. We have used low fat milk so the spinach garlic soup is perfect for diabetics veg soup and a healthy heart soup. 

Is Spinach Garlic Soup healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

4. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk. 

What's the problem?

Cornflour ( Cornstarch) : Pros. Cornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to stock wheat. Cons. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high crabs makes it a No-No for a diabetic meal and restricted for heart patients. Read for more details is cornflour healthy? 

Can diabetics, heart patients and overweight individuals have Spinach Soup with Garlic?

Yes, this recipe is good for diabetics, heart and weight loss. We have used very little cornflour in the recipe so if you are diabetic, note that. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.

Can healthy individuals have Spinach Soup with Garlic?

Yes. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics.

Spinach Soup with Garlic  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 120% of RDA.
2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 83% of RDA.
3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 69% of RDA.
4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 38% of RDA.
5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 27% of RDA.
6. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 24% of RDA.
7. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 19% of RDA.
8. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  16% of RDA. 
9. Vitamin E rich foods, recipes  : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny. Sources of vitamin E are sunflower seeds, nuts, mango, avocado, broccoli, spinach, olive oil. 16% of RDA.